In the home kitchen

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Nutrients
Trace elementsCalcium CaIron FeIodine (I)Potassium KMagnesium MgSodium NaSalt - Sodium chloridePhosphorus PSelenium SeZinc ZnFatFatty acidsPolyunsaturated fatsMonounsaturated fatsOleic acid (cis-9-octadecenoic acid) monounsaturated fatsSaturated fatTrans fatty acidsOmega-3 fatty acidsOmega-6 fatty acidsFatty acid - linoleic acidFatty acid - alpha-linolenic acidEPA eikosapentaeenihappoDHA dokosaheksaeenihappoCholesterol (GC)SterolsCLA (type of fat)Palmitic acid (Palm oil)Benzoic acidStearic acidDPA - Docosapentaenoic acidProteinAmino acidsLysiiniMethionineThreonineIsoleucineLeucineMethioninePhenylalanineLecithinCreatine (compound, energy for muscles)Taurine (amino acid)PeptideCarbohydratesOrganic acidsSokerialkoholiSugarsMonosaccharidesPolysaccharide, water-soluble non-celluloseDisaccharidesGlycemic indexLactose (milk sugar) 15Galactose 32Maltose (malt sugar) 30Glucose (grape sugar) 70GlucosinolateSucrose (cane sugar) 100Fructose (fruit sugar) 140–175TärkkelysFiberFiber insoluble in waterSoluble fiberPolysaccharide, water-solubleXylitol (birch sugar) 100Galactose (C6H12O6)Ribose (C5H10O5)Deoxyribose (C5H10O4)Trehalose (mushroom sugar) (C12H22O11)Caramel color E150Nitrogen compoundsTryptophanFolate B9, folic acidNiasiiniekvivalentti NENiacin B3 (nicotinamide, nicotinic acid)Pyridoxine B6Riboflavin B2Thiamine B1Vitamin BVitamin A Retinol, β-caroteneKarotenoiditB12 CobalaminVitamin C Ascorbic AcidVitamin D2 (ergocalciferol), D3 (cholecalciferol)Vitamin E Tocopherols, tocotrienolsVitamin K K₁ (phylloquinone), K₂ (menaquinone)Vitamin K1 (phylloquinone)Vitamin K2 (menaquinone)Pantothenic Acid B5B7 BiotinCholine (B-group, vitamin-like)LuteinZeaxanthinBeta-carotene (precursor of vitamin A)HemirautaCu CopperCr ChromeMn ManganeseMineral or trace elementMineralsMineralsNitratesMineral densityEnergy (kJ)Calories (kcal)FiberGut healthBeneficial bacteria of the gutPrebioticsProbiotics, living microbesBeta-glucanGallotanninsInulinPectinLaxativeElectrolytesOsteocalcinAsparagineHomocysteineApigeninBromelain enzymeFenoliyhdisteetProanthocyanidinsFlavonolsFlavonidiQuercetinKaempferolRamsteenEpinephrineAntioxidants and bioactive compoundsAntioksidantitOleocanthalOleocanthalPolyphenolsPolyphenolsSekoiridoidi (polyfenoli)FlavonoidsFlavanonitHesperidinNaringinCatechinsResveratrolAnthocyaninsQuercetinOats tramidesEllagic acidNasuniiniCarotenoidsBeta-carotene (precursor of vitamin A)LuteinZeaxanthinBetalainLycopeneLycoperoside HPhytochemicalsPhytoenePhytoestrogenLignanPterostilbeneAntibacterial compoundsActinidin enzymeSulfur compoundsAllicin (when not cooked)CyanideMalvidinLuteoliiniSupport for the immune systemImmune defenceCleans the arteries, keeps the blood cleanSupporting hemoglobin levelsPromotes iron absorptionManaging cholesterolLipid-loweringChange in cholesterol, glucose, and insulin levelsLowering triglyceridesIncreasing HDL cholesterolReducing LDL cholesterolPrevents the oxidation of blood cholesterolEnergy - extra energyHigh carbohydrate contentCardiovascular healthCoronary artery diseaseLowers the risk of stroke and heart diseaseRisk of arteriosclerosisSalicylateReducing chronic inflammationBrain healthNerve cellsSerotoninPrevention of cerebral circulation disorders, paralysisAlzheimer'sBlood clotting factorsLowers the risk of blood clotsStrengthens the inner lining of blood vesselsMay help prevent unwanted blood clottingGut and stomach supportRelieving digestive inflammation responsesImproved digestionThe body's pH balancePrebiotics, types of fiber feed the good bacteria in the gutRemineralizingCa Calcium Structure and health of bones and teethP Phosphorus Energy metabolism, bonesK Potassium Fluid balance, nervous system functionSodium Fluid balance, muscle functionMg Magnesium Function of muscles and nervous systemCl Chloride Fluid balance, part of hydrochloric acidLess saltBlood pressureFunctioning of blood vesselsThe body's resistance to inflammationBlood sugar managementDiabetesHypoglycemicBlood sugar and insulin sensitivityLow in caloriesWeight managementWeight gain and visceral fatMetabolic syndromeFatty liverALT levelSugar and fat metabolismLow-grade inflammationMetabolismNestetasapainoSwellingHormonesBoneLihaksetRecovery from exerciseReduction of muscle damageEnhancing athletic performanceHermostoIhon terveysRich in antioxidants - cells, skin, hair, all organsSlows down cell agingProtecting cells from oxidative stressFormation of muscle cellsCondition of the skin and mucous membranesMucous membrane healthCollagen production in the skinCollagen - Skin Connective Tissue Joints Tendons Muscles BonesJoint healthSkin and tissue well-beingSkin microcirculationAtopic eczemaGives the skin a healthy colorEnhances UV protectionUV damageWoundsEye healthVisionNight vision and corneal healthProtect eye cells from oxidative stress (Vitamin E)Supports the connective tissues of the eye and acts as an antioxidantDry eyes and light sensitivityLutein, a protective substance for the retinaReduces inflammation and oxidative stressElimistön puhdistaminenLiver healthLiver detoxificationKidneysUrinary problemsUrinary tract infectionsBody wastes, toxic substancesPossible cancer-preventive effectAntibacterial propertiesImproves the oil's oxidation resistance and shelf lifeNatural preservativeCitric and benzoic acidPossible effect on sleep qualityFertilityWho it may not be suitable forPurineFructansStomach problems?BloatingGasCoconut oil - lauric acidPalm oil - palmitic acidFlavorOther additivesStabilizersE410 - Carob bean gumE412 Guar gumEmulsifierMono- and diglycerides of fatty acidsDextroseRaising agentsE500 - Sodium carbonates - Raising agentsE466 - Sodium carboxymethyl celluloseE466 - Sodium carboxymethyl cellulose, cellulose gumE450 - Diphosphates - Raising agentsPreservativesE200 - Sorbic acidFinland
White Currant-Pear Pie
Ingredients: - Wheat flour, rolled oats, almond flour, chopped almonds, chopped nuts, walnuts, rapeseed oil, sugar, syrup, salt, Finnish... 
White currant
White currant (Ribes rubrum var. albescens) is a light-colored variety of red currant that offers a milder and sweeter alternative to tart berries. Its... 
White currants
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Yellow bell pepper
The health benefits of bell peppers are varied and significant: Rich in nutrients: Bell peppers are packed with vitamins, such as vitamin C, vitamin A, and... 
Yogurt
Source of probiotics It's worth flavoring yogurt yourself. It goes well with, for example, various fruits, berries, and nuts. 
Strawberry yogurt
Ingredients: - Strawberries - Pasteurized milk and starter culture (acidophilus-bifido) 
Zucchini
Cucurbita pepo... 

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By adding beans, lentils, and other legumes to your diet, you can affect your cholesterol and blood sugar levels. 
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Lemons are especially known for their high content of vitamin C, B vitamins, calcium, iron, magnesium, potassium, and fiber. 
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Helena Penttilä
Helena Penttilä
helena.penttila@cosmeshop.fi

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